161209

Jordan Tawlks at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


12 min EMOM:
Min 1: Calorie Row, or bike
Min 2: Dubz
Min 3: WallBalls


Group Hip Opener
Overhead Archetype: Partner Thoracic Mobility

Workout of the day for Friday, December 9th, 2016:
Skill:
Every 90 Seconds for 6 Rounds:
3-Position Snatch: High-Hang, Mid-Thigh, “Take-Off” Position. Build Each Set.

“Isabel”
30 Snatch @ 60-70% 1RM

Sweat Sessions Workout for Friday, December 9th, 2016:
5 Rounds*:
4 minute AMRAP:
5 DB Squat Clean (Heavy)
10 Push-Up
15 Cal Row
20 WallBall
25 Abmat Sit-Up

*2 Minutes Rest In-between rounds